Kutambasula Boti

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kutambasula Boti

The Boat Stretch ndi masewera olimbitsa thupi omwe amalimbitsa thupi, kukhazikika, ndi kusinthasintha, makamaka kulunjika abs ndi kumbuyo. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka otsogola, chifukwa amatha kusinthidwa kuti agwirizane ndi magawo olimba amunthu payekha. Anthu angafune kuchita Boat Stretch chifukwa sikuti imangowonjezera kaimidwe komanso zimathandizira pakugayidwa bwino, komanso imathandizira kuthana ndi kupsinjika, kupereka zopindulitsa zakuthupi ndi zamaganizidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Boti

• Tsatirani pang'ono, kusunga msana wanu molunjika, ndikukweza miyendo yanu pansi, kuwasunga pamodzi.
• Kwezani manja anu patsogolo panu, molingana ndi nthaka, ndikuwongolera mafupa anu okhala, ndikupanga mawonekedwe a 'V' ndi thupi lanu.
• Gwirani izi pamene mukuyang'ana mpweya wanu, kuonetsetsa kuti pachimake chanu chikugwira ntchito ndipo msana wanu uli wowongoka.
• Tulutsani chithunzicho pang'onopang'ono, kubweretsa miyendo yanu pansi poyamba ndiyeno kumasuka kumtunda wanu.

Izinto zokwenza Kutambasula Boti

• **Gwiritsani Ntchito Pakatikati Mwanu**: Kuti mupindule kwambiri ndi kutambasula kwa boti, ndikofunikira kugwirizanitsa minofu yanu yapakati. Izi sizimangokuthandizani kuti mukhale osamala komanso kuti mukhale ndi mphamvu zolimbitsa thupi. Cholakwika chofala ndikudalira kumbuyo kwanu kapena mikono kuti muthandizidwe, zomwe zingayambitse kupsinjika ndi kuvulala.
• **Nyendo**: Kwezani miyendo yanu pang'onopang'ono kuchoka pansi. Miyendo yanu ikhale yolunjika komanso palimodzi. Kulakwitsa kofala ndiko kugwada mawondo kapena kulekanitsa miyendo, zomwe zimachepetsa mphamvu ya kutambasula.
• **Nkhondo Yamkono**: Kwezani manja anu pambali pamiyendo yanu, molingana ndi pansi. Izi zingakhale zovuta, ndipo anthu ena amabera poika manja awo pa

Kutambasula Boti Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Boti?

Inde, oyamba kumene akhoza kuchita masewera olimbitsa thupi a Boat Stretch, koma zingakhale zovuta poyamba chifukwa zimafuna mphamvu ndi mphamvu. Ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera. Ngati pakufunika, pali zosintha ndi zosiyana za Boat Pose zomwe zingatheke kuti zikhale zosavuta kwa oyamba kumene. Nthawi zonse muzikumbukira kumvetsera thupi lanu ndikupita mpaka pamene mukumva bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Boti?

• Kusiyana kwina ndi Low Boat Pose, komwe mumatsitsa msana wanu ndi miyendo pafupi ndi pansi, kukulitsa chikoka m'mimba.
• Boat Pose ndi Twist imaphatikizapo kutembenuza torso kuchokera mbali ndi mbali pamene muli mu Boat Pose, ndikuwonjezera kulimbitsa thupi kwa oblique mpaka kutambasula.
• Boat Pose ndi Kukweza Miyendo ndikusintha kwina, komwe mumasinthana kukweza mwendo uliwonse m'mwamba mukusunga mawonekedwe ake, kukulitsa mphamvu ya miyendo ndi kukhazikika.
• Boat Pose ndi Arms Overhead imaphatikizapo kutambasula manja anu pamwamba pa mutu wanu m'malo mofika kumapazi anu, ndikuwonjezera vuto lina lapakati ndi mapewa anu.

Izinto zokufunda ezishisa ezivumelekile Kutambasula Boti?

• Bicycle Crunches ndi masewera ena abwino kwambiri omwe amathandizira Boat Stretch, pamene amagwira ntchito kumtunda ndi pansi pamimba minofu, kukonza bwino komanso kupirira zomwe zimafunika kuti Boat Stretch.
• Zopotoza zaku Russia zimaphatikizanso ndi Boat Stretch pomwe imayang'ana minofu ya oblique, kuwongolera kukhazikika kwanu kumbali ndi mbali, zomwe zingapangitse magwiridwe antchito anu komanso nthawi yayitali mu Boat Stretch.